Many women and men who try to find the next diet for themselves anticipate the return of excess pounds soon after it is over. To prevent this, it is important to create a weight loss diet and exercise plan - a properly selected program will help you to competently tune your body for weight loss, as a result of which the weight will not return to its previous value. . The result you will achieve in the future thanks to your activity, modified menu and water balance, but on the condition that you do not return to the previous diet.
What is a weight loss program
Anyone who wants to get rid of extra pounds should know that a weight loss program is an integrated approach that includes a set workout plan and an optimal diet. In order for the figure to be sleek and athletic, a unique system based on already known complexes must be developed. To achieve the weight loss you need, you need to have a specific action plan, so choose your exercises, create a schedule, set your menu, and be sure to record the results.
Monthly schedule
How to lose weight in a month and how to create the right weight loss schedule? A weight loss nutrition and training program involves developing a specific schedule for a specific period of time, such as a month. Create a workout program - it’s best to do this every other day, but not more often. If you increase the intensity of your cardio, aerobic or fitness workouts, your body will not have time to recover. The duration of the training must be at least 45 minus, but not more than 1. 5 hours. That’s enough to start burning fat.
How to make a plan
Before you go on a strong diet or join the gym, create a personalized diet. The outcome of any activity depends to a large extent on a clearly set goal and a plan prepared in advance to achieve it. The process of weight loss is no exception. To create an effective plan, you will need:
- determines the timing;
- number of dosing meals;
- think clearly about your meal plan;
- development of an individual training complex.
How to lose weight in a month
A weight loss plan that helps you lose those pounds in just 30 days should be designed so that the weight loss process does not harm your health. Not very fast, but an effective way to lose weight is a combination of a certain amount of physical activity and a modified menu. Forget strenuous workouts and strict diets, it’s better to follow these 5 iron rules:
- Remove fried and fatty foods, white bread, fast food, sweets from your diet.
- Drink up to 1, 5-2 liters of water a day, but avoid coffee, tea, compotes.
- Eat breakfast, lunch and dinner at the same time each day.
- Forget about losing weight - just enjoy the process.
- Don’t forget to move around - don’t sit up at work.
In the gym
You can also start the weight loss process if you work hard on simulators. If you are a beginner, it is better to use the services of a personal trainer. You can significantly increase your muscles with the help of various exercises, but don't forget about cardio training - do it on a treadmill, stairs, elliptical trainer. Weight loss training should take about 1. 5 hours - don’t forget to warm up for 5-10 minutes.
When choosing strength exercises, you need to work out the largest muscle groups: chest, back, legs. When we work with them, they spend maximum energy, allowing you to burn more calories. All exercises should be done in 3-4 series. Be sure to stretch after hours. Quality sleep is very important, without it your performance will be reduced to zero. Weight loss exercises include:
- squat;
- bench press;
- bench press from the chest;
- reclining supports;
- bending the arms with dumbbells and others.
At home
Do you need an effective diet and weight loss workout plan at home? In this case, pay attention to some exercises. At the same time, let’s not forget about a balanced diet and a complete rejection of overeating. It is very important to prepare for the lessons, which should include warm-up exercises: the body leans to the right and left, easy jogging in place, and so on. In order for weight loss to be effective in 4-5 weeks, select a list of optimal exercises to perform in 2-3 series for 10-20 repetitions:
- classic torso lifting;
- sideband;
- twisting;
- raising the pelvis in a supine position;
- squat;
- lungs;
- rear riding;
- skipping rope;
- kick back and others.
Weight loss meal plan for a month
A healthy treatment that can help you burn excess fat includes at least 5 light meals:
- Breakfast is the most nutritious food - it can include yoghurt (low fat), fresh fruit, muesli with oatmeal.
- For lunch, you can make any soup or vegetable salad with rice.
- For dinner, it is better to cook boiled poultry breast with salad / fried fish with vegetables.
- Choose fresh vegetables and apples for snacks.
Principles of proper nutrition
It is very important to develop a special plan for weight loss. Through well-performed activities for 3-4 weeks, such as regular exercise and proper nutrition, these habits can be automated. The process of reducing overweight will not only be fast but also orderly and the result will eventually be stable. We recommend that you focus on plant-based products, not forgetting meat and fish. Principles of proper nutrition:
- Fragmented food. You need to eat an average of 4-5 times a day.
- Calorie content. . . The formula is: 0. 9 x the desired weight (kg) x 24. In this case, it should be noted that some of the calories are spent on this or that activity, so hundreds of kcal can be added to the resulting shape.
- BZHU ratio(proteins, fats, carbohydrates). The best solution is a value in the range of 2-2, 5: 0, 8-1: 1, 2-2.
- Amount of serving.Eat 5-6 times a day, making sure the portion size does not exceed 250-300 g.
- Water balance.Drink about 2 liters of clean water a day - preferably mineral water.
What should be excluded from the diet
You should start adjusting your diet, which should become low in calories, except for foods whose use increases your weight. However, your daily diet should include all the elements your body needs. Only a well-chosen nutritional system will help normalize weight and get rid of fats in problem areas. Remove the following foods from your diet:
- Flour;
- smoked meats;
- confectionery;
- sweet and carbonated beverages;
- instant products;
- sausages;
- bakery products made from wheat flour.
What foods contribute to weight loss
Nutritionists recommend that those who want to lose weight, in addition to introducing restrictions on the amount of portions and calorie intake, resort to foods that promote weight loss. However, it should be borne in mind that the outcome depends on both the characteristics of the body’s weight loss and its age. Foods to help with the process include hazelnuts, pine nuts and walnuts, almonds, apples, figs, grapefruit, pineapple, dried fruits, cabbage, carrots, kefir and a few others.
Monthly menu
Losing weight for girls and boys without proper nutrition is very difficult. In this case, not even a factor like fitness can be successful. Once you have decided to compile the menu yourself, keep in mind that meat and fish should not be completely excluded from the diet - this is not a diet. Milk, yogurt, cottage cheese save you from calcium deficiency. Create an online diary where you record your meals and all your workouts. An example of a healthy 1-day diet that you can use as a sample and consume over time, with some adjustments:
- Breakfast: fiber with carbohydrates.
- Second breakfast: protein foods such as yogurt with cottage cheese and fruits.
- Lunch: proteins with carbohydrates such as soup, chicken broth.
- Afternoon snack: fruits.
- Dinner: protein such as meat or fish fillets.
- At night: cottage cheese or kefir.
Training plan
By resorting to a well-planned workout process, you can lose extra pounds and strengthen your body. In doing so, be sure to consume the right amount of healthy food and drink water. It is your job to properly distribute strength and cardio loads so that your body works hard every weekday, but don’t overload yourself. Let it recover over the weekend. Approximate lesson plan:
- Monday - strength, cardio.
- Cardio on Tuesday.
- Wednesday is power.
- Thursday cardio.
- Friday - strength, cardio.
- Saturday and Sunday rest.
Fitness program
Are you involved in developing a step-by-step workout that provides gradual weight loss as you further consolidate your results? In this case, resort to fitness. It is best to train 3 times a week every other day for 40-60 minutes. If your schedule doesn’t allow it or you have the strength, you can sometimes adjust and train twice in a row. Some days you should also dedicate yourself to cardio training: treadmill, elliptical trainer, bike. 1-day example program that can serve as a basis for:
- Squats - 15 times.
- Lungs with dumbbells in hand - 10 times with each leg.
- Pull the belt with one hand on the dumbbell - 10 times with both hands.
- Pull up - the more.
- Inclined barbell press - 12 times.
- Stretching.
Strength exercises
A weight loss diet and exercise plan should include strength training, at least with low intensity. Thanks to them, the body becomes more toned and embossed. It is not recommended to combine them with cardio exercise. You need to warm up well before exercising to make your muscles more flexible. Effective strength exercises - each type of load should be performed 10-20 times in 3 series:
- lungs;
- lifting legs;
- squat:
- reclining supports;
- raising arms to the side with dumbbells;
- pumping the muscles of the press;
- stretching legs while sitting.
Alternating cardio and strength training
The combination of strength and cardio is the perfect weight loss solution. You can alternate them day in and day out. For example, interval training is a good option that involves combining the two types of activities when visiting a gym. In this case, alternate cardio and strength exercises every 8 minutes. A fully shared workout is suitable for those who frequently visit the gym.
Calculation of physical activity intensity
A healthy eating and weight loss workout plan requires intense exercise. One way to solve this problem is to determine your heart rate. The maximum allowable amount is calculated as follows: the number of years is subtracted from 220, for example 220-50 = 170. The moderate intensity of physical activity is 50-70% of the maximum allowable heart rate. With high intensity this figure is 70-85%.
Slimming workout scheme
The gym workout should start with a warm-up. Spend about 15 minutes on a treadmill, stepper, exercise bike, or fitness track. You can then start pulling the vertical block to help strengthen the muscular corset on your back. The optimal weight for beginner girls is 10-15 kg. Perform 3 sets of 12 repetitions. To work out the muscles in the middle of the back, perform a horizontal block pull: weight - 10 kg, 3 sets of 10 times. Other exercises for weight loss:
- Classic landscape dumbbell breeding. Start with 3 kg - 3 sets of 10 reps.
- Simultaneous bending of the arms in a standing position with dumbbells. Start with 3kg - 3 sets of 15 reps.
- Perform foot reduction on a special simulator. Start with 15-20 kg - 2 sets of 20 reps.
- Raise your legs by placing your legs under a padded roller on a special machine. Start with 10-15 kg - 3 sets of 12 reps.
Interval
Cardio with a volume reduction interval is great for those who prefer stamina. The execution time is 30-40 minutes. You will need a treadmill and skipping rope for this activity. You need to warm up at a steady pace for 5 minutes to sweat a little and your heart rate has reached 110. Meanwhile, drink liquids (room temperature water). After that, you will have a serious but effective workout that will help you lose weight:
- Run for 3 minutes at an increased rate (pulse 130-140), then take 2 minutes to jump the rope. Repeat the block.
- Jump rope for 1 minute, then gradually increase your pace over 4 minutes. Repeat.
- Alternate acceleration and work at a slow pace for 10 minutes.
- Jerk. Run slowly for 3-5 minutes, stretch your buttocks, waist, quads.
Circular
You can also start the process of weight loss with a circular workout. Duration 15-60 minutes. During this time, you should perform 3-8 cycles consisting of 10-12 exercises, with a break of 2-5 minutes between them. The gap between the circles should not exceed 2-5 minutes. The classic weight loss program consists of:
- squat;
- reclining supports;
- squat;
- jumping "starfish";
- press swings;
- skipping rope;
- transfer competition;
- little jogging.
Crossfit
Crossfit is also great for weight loss, with basic exercises consisting of squats, pull-ups, push-ups and jumps. There are so many options in this technique, so it is better to enlist the help of a professional coach to select the right program. Exercise generates large amounts of energy, so the diet should be adequate. With CrossFit, you can usually achieve weight loss - but it also pumps up pretty well. Some exercises:
- Burpee. Sit with your hands on the floor, your feet touching your chest. Stand in a prone position and fold your legs. Return to starting position and jump up.
- Kipping. Regular windings on the horizontal bar that need to be done quickly.
- Squat. The practice is similar to normal squatting, but you have to jump upwards with full force when lifting.